1192014
1
Phytonutrients for
High-Level Wellness
Deanna Minich PhD FACN CNS
January 2014 wwwfoodandspiritcom
wwwplminstituteorg
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Key Clinical Actions
1 To give patients ways to get more
phytonutrients in their eating
2 To provide patients with tips on ldquoeating
smarterrdquo when it comes to maximizing
phytonutrient density
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Learning Objectives I need to convince your left brain that
phytonutrients are of value
ldquoStudies studies
and more
studieshelliprdquo
ldquoEat more fruits
and vegetableshelliprdquo
transforms intohellip
ldquoEat colorful
phytonutrients for
vitalityrdquo
Learning Objectives I need to convince your right brain that
phytonutrients are special
1192014
2
New eyes on ldquooldrdquo ideashellip
Perspectives on food are changinghellip
Connection
Intuition
Truth
Healing
Energy
Emotions
DNA wwwfoodandspiritcom
The ldquoRipple Effectrdquo of Nutrients
Nutrients 2012 December 4(12) 1898ndash1944
Systems and Signal Transduction
Network of associations between dietary intake adipose gene expression and phenotypic markers Green nodes nutrients yellow lipid fatty acid and apolipoprotein variables in blood red inflammatory and oxidative stress markers in blood blue gene expression (enzyme) in adipose tissue Solid line positive correlationcovariance dashed line negative correlationcovariance
Nutrients 2012 December 4(12) 1898ndash1944
Translation to Phytonutrients
Foods and Eating
Color is medicine
1192014
3
Eat plant foods
reduce chronic disease
bull CVD
bull Cancer
bull Diabetes
bull Alzheimerrsquos disease
bull Cataracts
bull Age-related functional decline
Liu et al Journal of Food Science Vol 78 S1 2013
Thousands of Phytochemicals
All plants produce (non-nutritive) chemical
compoundsmdash ldquophytochemicalsrdquomdashas part of
their normal metabolic activities
ndash Carbohydrates fats proteins fiber
ndash Vitamins minerals
ndash Secondary metabolites
ndash Pigments There are 5000 to 10000+
phytonutrients in our food supply
Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93)
Where to Find Phytochemicals
bull Fruits
bull Vegetables
bull Nuts
bull Seeds
bull Whole grains
bull Legumes
bull Herbs
bull Spices
Phytochemicals as genetic and
epigenetic modulators
Liu Adv Nutr 4 384Sndash392S 2013
TYPES OF PHYTOCHEMICALS
1192014
4
Small amounts
Significant impact
Carbohydrate = 250 g
Protein = 100 g
Fat = 60 g
Phytonutrients = 15 g
Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93
bull N=21 healthy individuals
bull Normal diet vs 2-d low-phyto
diet vs 2-d standard phyto diet
Phytonutrients are more
than antioxidantshellip
bull Physiological location specificity
bull Structurefunction
ndash Beta-carotene Corpus luteummdashovulation
ndash Lutein Maculamdashvision
ndash Anthocyanins Brainmdashcognition
copyMetagenics Inc
Phytonutrients communicate
messages to cell networks
Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91
Eating phytochemicals helps with
antioxidant defense systems
0
50
100
150
200
250
300
350
Day 0 Day3 Day 6 Day 0 Day 3 Day 6
Phenol poor diet Phenol rich diet
N=19 healthy female non-smokers Two dietary interventions separated by 3 d Kim HY Kim OH Sung MK Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress and urinary excretion of quercetin and kaempferol in healthy volunteers J Am Coll Nutr 2003 Jun22(3)217-23
Eryt
hro
cyte
SO
D A
ctiv
ity
Plasma alpha-tocopherol and beta-carotene
concentrations decreased by day 3 and 6
41 INCREASE OF SOD
These results suggest that polyphenol-rich diets may decrease the risk of chronic diseases by reducing oxidative stress
Phytochemicals activate
ARE and MTF-1
Detoxification of toxic elements Maintain Zn reserve
Protect against oxidative stress
ARE genes
Metallothioneins
MTF-1
Keap1+Nrf-2
Selenoprotein W (Glutathione binding protein) (Glutathione involved in Cd detoxification)
Nrf-2 MTF-1
Nrf-2 MRE ARE
Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91
Eat stressed plants
1192014
5
Get Touchy Feely With Plants Gently
Rubbing Them With Your Fingers Can
Make Them Less Susceptible to Disease
Lehcen Benikhlef Floriane LrsquoHaridon Eliane Abou-Mansour Mario Serrano Matteo Binda Alex Costa Silke Lehmann and Jean-Pierre Meacutetraux Perception of soft mechanical stress in Arabidopsis leaves activates disease resistance BMC Plant Biology 2013 [link]
ldquoGently rubbing the leaves of thale cress plants
(Arabidsopsis thaliana) between thumb and forefinger
activates an innate defense mechanism Floriane
LHaridon and colleagues report
Within minutes biochemical changes occur causing the
plant to become more resistant to Botrytis cinerea the
fungus that causes grey mouldrdquo
The Gut-
Phytonutrient
Connection
Johanna W Lampe et al Semin Cancer Biol 2007 October17(5)347-353
Personalized
nutrition
Phytoprofiling amp
Metabotyping
The Future of Nutrition
Systems Biology
Information
Genomics
Individual
Personalization
Decoded the genome
Nutrigenomics Epigenetics Phytogenomics
Personalized Nutrition
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
1192014
6
Dietary phytochemical index
[PI=(phytochemical kJtotal kJ x 100]
ldquoFoods that were included in the phytochemical-rich category included fruits and vegetables (and prepared foods derived from these) legumes whole grains seeds nuts fruit or vegetable juices olive oil soy sources wine beer and ciderrdquo
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Overweight adults eat less
phytonutrients
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Adiposity and
Phytonutrients bull There was significant
inverse association
between the highest
quartile category of dietary
PI with the 3-year changes
in weight and BAI
bull Higher dietary PI could
have favorable effects on
prevention of weight gain
and reduction of body
adiposity in adults
Nutr Metab (Lond) 2012 9 108
Increased PI decreased cancer
The results from this case-control study showed that
increased energy intakes from phytochemical-rich
foods (more than 30 of energy per each 1000 kcal)
independent of confounding variables may be related
to decrease the risk of breast cancer
ldquohellipwomen in the highest quartile of dietary PI as
compared with lower quartile consumed more than 36
times fruits (gd) 27 times vegetables and nuts (gd)
and 10 times tea and coffee (cupd)
Asian Pacific J Cancer Prev 14 (5) 2747-2751
Phytonutrients amp Inflammation
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Flavonoids amp Cancer Risk
Personalizing Phytonutrients
0 10 20 30 40 50 60
Breast
Skin
Leukemia
Nervous system
Urinary organs
Pancreas
Colorectal
Stomach
Lung
Knekt P et al Dietary flavonoids and the risk of lung cancer and other malignant neoplasms Am J Epidemiol 1997 Aug 1146(3)223-30
1192014
7
Green leafy vegetables amp T2DM
Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229
ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo
Greater intake of flavonoids and
lower risk of dementia
Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up
One cup of black tea = 3123 mg flavonoids
N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0
Phytochemicals and Bone Protection
Are your patients getting
enough phytonutrients
Indirect Laboratory Markers bull Inflammaging
ndash High hsCRP
ndash Low vitamin D
ndash High fasting glucoseinsulin
ndash Low omega-3 Index
ndash Reduced lean body mass
ndash High homocysteine
bull Elevated oxidative Stress Markers
ndash 8-OHdG
ndash Urine lipid peroxides
bull Low levels of vitamins and minerals
bull Advanced Glycation Endproducts ndash High Hgb A1C
bull Elevated autoantibodies
bull Lowered immune function (reduced WBCs)
42
1192014
8
43 44
Increased genetic risks for cancer
45
COMT
MTHFR
46
IFM Phytonutrient Assessment
Questionnaire Phytonutrient Assessment
Questionnaire
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
2
New eyes on ldquooldrdquo ideashellip
Perspectives on food are changinghellip
Connection
Intuition
Truth
Healing
Energy
Emotions
DNA wwwfoodandspiritcom
The ldquoRipple Effectrdquo of Nutrients
Nutrients 2012 December 4(12) 1898ndash1944
Systems and Signal Transduction
Network of associations between dietary intake adipose gene expression and phenotypic markers Green nodes nutrients yellow lipid fatty acid and apolipoprotein variables in blood red inflammatory and oxidative stress markers in blood blue gene expression (enzyme) in adipose tissue Solid line positive correlationcovariance dashed line negative correlationcovariance
Nutrients 2012 December 4(12) 1898ndash1944
Translation to Phytonutrients
Foods and Eating
Color is medicine
1192014
3
Eat plant foods
reduce chronic disease
bull CVD
bull Cancer
bull Diabetes
bull Alzheimerrsquos disease
bull Cataracts
bull Age-related functional decline
Liu et al Journal of Food Science Vol 78 S1 2013
Thousands of Phytochemicals
All plants produce (non-nutritive) chemical
compoundsmdash ldquophytochemicalsrdquomdashas part of
their normal metabolic activities
ndash Carbohydrates fats proteins fiber
ndash Vitamins minerals
ndash Secondary metabolites
ndash Pigments There are 5000 to 10000+
phytonutrients in our food supply
Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93)
Where to Find Phytochemicals
bull Fruits
bull Vegetables
bull Nuts
bull Seeds
bull Whole grains
bull Legumes
bull Herbs
bull Spices
Phytochemicals as genetic and
epigenetic modulators
Liu Adv Nutr 4 384Sndash392S 2013
TYPES OF PHYTOCHEMICALS
1192014
4
Small amounts
Significant impact
Carbohydrate = 250 g
Protein = 100 g
Fat = 60 g
Phytonutrients = 15 g
Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93
bull N=21 healthy individuals
bull Normal diet vs 2-d low-phyto
diet vs 2-d standard phyto diet
Phytonutrients are more
than antioxidantshellip
bull Physiological location specificity
bull Structurefunction
ndash Beta-carotene Corpus luteummdashovulation
ndash Lutein Maculamdashvision
ndash Anthocyanins Brainmdashcognition
copyMetagenics Inc
Phytonutrients communicate
messages to cell networks
Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91
Eating phytochemicals helps with
antioxidant defense systems
0
50
100
150
200
250
300
350
Day 0 Day3 Day 6 Day 0 Day 3 Day 6
Phenol poor diet Phenol rich diet
N=19 healthy female non-smokers Two dietary interventions separated by 3 d Kim HY Kim OH Sung MK Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress and urinary excretion of quercetin and kaempferol in healthy volunteers J Am Coll Nutr 2003 Jun22(3)217-23
Eryt
hro
cyte
SO
D A
ctiv
ity
Plasma alpha-tocopherol and beta-carotene
concentrations decreased by day 3 and 6
41 INCREASE OF SOD
These results suggest that polyphenol-rich diets may decrease the risk of chronic diseases by reducing oxidative stress
Phytochemicals activate
ARE and MTF-1
Detoxification of toxic elements Maintain Zn reserve
Protect against oxidative stress
ARE genes
Metallothioneins
MTF-1
Keap1+Nrf-2
Selenoprotein W (Glutathione binding protein) (Glutathione involved in Cd detoxification)
Nrf-2 MTF-1
Nrf-2 MRE ARE
Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91
Eat stressed plants
1192014
5
Get Touchy Feely With Plants Gently
Rubbing Them With Your Fingers Can
Make Them Less Susceptible to Disease
Lehcen Benikhlef Floriane LrsquoHaridon Eliane Abou-Mansour Mario Serrano Matteo Binda Alex Costa Silke Lehmann and Jean-Pierre Meacutetraux Perception of soft mechanical stress in Arabidopsis leaves activates disease resistance BMC Plant Biology 2013 [link]
ldquoGently rubbing the leaves of thale cress plants
(Arabidsopsis thaliana) between thumb and forefinger
activates an innate defense mechanism Floriane
LHaridon and colleagues report
Within minutes biochemical changes occur causing the
plant to become more resistant to Botrytis cinerea the
fungus that causes grey mouldrdquo
The Gut-
Phytonutrient
Connection
Johanna W Lampe et al Semin Cancer Biol 2007 October17(5)347-353
Personalized
nutrition
Phytoprofiling amp
Metabotyping
The Future of Nutrition
Systems Biology
Information
Genomics
Individual
Personalization
Decoded the genome
Nutrigenomics Epigenetics Phytogenomics
Personalized Nutrition
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
1192014
6
Dietary phytochemical index
[PI=(phytochemical kJtotal kJ x 100]
ldquoFoods that were included in the phytochemical-rich category included fruits and vegetables (and prepared foods derived from these) legumes whole grains seeds nuts fruit or vegetable juices olive oil soy sources wine beer and ciderrdquo
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Overweight adults eat less
phytonutrients
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Adiposity and
Phytonutrients bull There was significant
inverse association
between the highest
quartile category of dietary
PI with the 3-year changes
in weight and BAI
bull Higher dietary PI could
have favorable effects on
prevention of weight gain
and reduction of body
adiposity in adults
Nutr Metab (Lond) 2012 9 108
Increased PI decreased cancer
The results from this case-control study showed that
increased energy intakes from phytochemical-rich
foods (more than 30 of energy per each 1000 kcal)
independent of confounding variables may be related
to decrease the risk of breast cancer
ldquohellipwomen in the highest quartile of dietary PI as
compared with lower quartile consumed more than 36
times fruits (gd) 27 times vegetables and nuts (gd)
and 10 times tea and coffee (cupd)
Asian Pacific J Cancer Prev 14 (5) 2747-2751
Phytonutrients amp Inflammation
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Flavonoids amp Cancer Risk
Personalizing Phytonutrients
0 10 20 30 40 50 60
Breast
Skin
Leukemia
Nervous system
Urinary organs
Pancreas
Colorectal
Stomach
Lung
Knekt P et al Dietary flavonoids and the risk of lung cancer and other malignant neoplasms Am J Epidemiol 1997 Aug 1146(3)223-30
1192014
7
Green leafy vegetables amp T2DM
Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229
ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo
Greater intake of flavonoids and
lower risk of dementia
Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up
One cup of black tea = 3123 mg flavonoids
N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0
Phytochemicals and Bone Protection
Are your patients getting
enough phytonutrients
Indirect Laboratory Markers bull Inflammaging
ndash High hsCRP
ndash Low vitamin D
ndash High fasting glucoseinsulin
ndash Low omega-3 Index
ndash Reduced lean body mass
ndash High homocysteine
bull Elevated oxidative Stress Markers
ndash 8-OHdG
ndash Urine lipid peroxides
bull Low levels of vitamins and minerals
bull Advanced Glycation Endproducts ndash High Hgb A1C
bull Elevated autoantibodies
bull Lowered immune function (reduced WBCs)
42
1192014
8
43 44
Increased genetic risks for cancer
45
COMT
MTHFR
46
IFM Phytonutrient Assessment
Questionnaire Phytonutrient Assessment
Questionnaire
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
3
Eat plant foods
reduce chronic disease
bull CVD
bull Cancer
bull Diabetes
bull Alzheimerrsquos disease
bull Cataracts
bull Age-related functional decline
Liu et al Journal of Food Science Vol 78 S1 2013
Thousands of Phytochemicals
All plants produce (non-nutritive) chemical
compoundsmdash ldquophytochemicalsrdquomdashas part of
their normal metabolic activities
ndash Carbohydrates fats proteins fiber
ndash Vitamins minerals
ndash Secondary metabolites
ndash Pigments There are 5000 to 10000+
phytonutrients in our food supply
Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93)
Where to Find Phytochemicals
bull Fruits
bull Vegetables
bull Nuts
bull Seeds
bull Whole grains
bull Legumes
bull Herbs
bull Spices
Phytochemicals as genetic and
epigenetic modulators
Liu Adv Nutr 4 384Sndash392S 2013
TYPES OF PHYTOCHEMICALS
1192014
4
Small amounts
Significant impact
Carbohydrate = 250 g
Protein = 100 g
Fat = 60 g
Phytonutrients = 15 g
Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93
bull N=21 healthy individuals
bull Normal diet vs 2-d low-phyto
diet vs 2-d standard phyto diet
Phytonutrients are more
than antioxidantshellip
bull Physiological location specificity
bull Structurefunction
ndash Beta-carotene Corpus luteummdashovulation
ndash Lutein Maculamdashvision
ndash Anthocyanins Brainmdashcognition
copyMetagenics Inc
Phytonutrients communicate
messages to cell networks
Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91
Eating phytochemicals helps with
antioxidant defense systems
0
50
100
150
200
250
300
350
Day 0 Day3 Day 6 Day 0 Day 3 Day 6
Phenol poor diet Phenol rich diet
N=19 healthy female non-smokers Two dietary interventions separated by 3 d Kim HY Kim OH Sung MK Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress and urinary excretion of quercetin and kaempferol in healthy volunteers J Am Coll Nutr 2003 Jun22(3)217-23
Eryt
hro
cyte
SO
D A
ctiv
ity
Plasma alpha-tocopherol and beta-carotene
concentrations decreased by day 3 and 6
41 INCREASE OF SOD
These results suggest that polyphenol-rich diets may decrease the risk of chronic diseases by reducing oxidative stress
Phytochemicals activate
ARE and MTF-1
Detoxification of toxic elements Maintain Zn reserve
Protect against oxidative stress
ARE genes
Metallothioneins
MTF-1
Keap1+Nrf-2
Selenoprotein W (Glutathione binding protein) (Glutathione involved in Cd detoxification)
Nrf-2 MTF-1
Nrf-2 MRE ARE
Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91
Eat stressed plants
1192014
5
Get Touchy Feely With Plants Gently
Rubbing Them With Your Fingers Can
Make Them Less Susceptible to Disease
Lehcen Benikhlef Floriane LrsquoHaridon Eliane Abou-Mansour Mario Serrano Matteo Binda Alex Costa Silke Lehmann and Jean-Pierre Meacutetraux Perception of soft mechanical stress in Arabidopsis leaves activates disease resistance BMC Plant Biology 2013 [link]
ldquoGently rubbing the leaves of thale cress plants
(Arabidsopsis thaliana) between thumb and forefinger
activates an innate defense mechanism Floriane
LHaridon and colleagues report
Within minutes biochemical changes occur causing the
plant to become more resistant to Botrytis cinerea the
fungus that causes grey mouldrdquo
The Gut-
Phytonutrient
Connection
Johanna W Lampe et al Semin Cancer Biol 2007 October17(5)347-353
Personalized
nutrition
Phytoprofiling amp
Metabotyping
The Future of Nutrition
Systems Biology
Information
Genomics
Individual
Personalization
Decoded the genome
Nutrigenomics Epigenetics Phytogenomics
Personalized Nutrition
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
1192014
6
Dietary phytochemical index
[PI=(phytochemical kJtotal kJ x 100]
ldquoFoods that were included in the phytochemical-rich category included fruits and vegetables (and prepared foods derived from these) legumes whole grains seeds nuts fruit or vegetable juices olive oil soy sources wine beer and ciderrdquo
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Overweight adults eat less
phytonutrients
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Adiposity and
Phytonutrients bull There was significant
inverse association
between the highest
quartile category of dietary
PI with the 3-year changes
in weight and BAI
bull Higher dietary PI could
have favorable effects on
prevention of weight gain
and reduction of body
adiposity in adults
Nutr Metab (Lond) 2012 9 108
Increased PI decreased cancer
The results from this case-control study showed that
increased energy intakes from phytochemical-rich
foods (more than 30 of energy per each 1000 kcal)
independent of confounding variables may be related
to decrease the risk of breast cancer
ldquohellipwomen in the highest quartile of dietary PI as
compared with lower quartile consumed more than 36
times fruits (gd) 27 times vegetables and nuts (gd)
and 10 times tea and coffee (cupd)
Asian Pacific J Cancer Prev 14 (5) 2747-2751
Phytonutrients amp Inflammation
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Flavonoids amp Cancer Risk
Personalizing Phytonutrients
0 10 20 30 40 50 60
Breast
Skin
Leukemia
Nervous system
Urinary organs
Pancreas
Colorectal
Stomach
Lung
Knekt P et al Dietary flavonoids and the risk of lung cancer and other malignant neoplasms Am J Epidemiol 1997 Aug 1146(3)223-30
1192014
7
Green leafy vegetables amp T2DM
Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229
ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo
Greater intake of flavonoids and
lower risk of dementia
Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up
One cup of black tea = 3123 mg flavonoids
N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0
Phytochemicals and Bone Protection
Are your patients getting
enough phytonutrients
Indirect Laboratory Markers bull Inflammaging
ndash High hsCRP
ndash Low vitamin D
ndash High fasting glucoseinsulin
ndash Low omega-3 Index
ndash Reduced lean body mass
ndash High homocysteine
bull Elevated oxidative Stress Markers
ndash 8-OHdG
ndash Urine lipid peroxides
bull Low levels of vitamins and minerals
bull Advanced Glycation Endproducts ndash High Hgb A1C
bull Elevated autoantibodies
bull Lowered immune function (reduced WBCs)
42
1192014
8
43 44
Increased genetic risks for cancer
45
COMT
MTHFR
46
IFM Phytonutrient Assessment
Questionnaire Phytonutrient Assessment
Questionnaire
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
4
Small amounts
Significant impact
Carbohydrate = 250 g
Protein = 100 g
Fat = 60 g
Phytonutrients = 15 g
Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93
bull N=21 healthy individuals
bull Normal diet vs 2-d low-phyto
diet vs 2-d standard phyto diet
Phytonutrients are more
than antioxidantshellip
bull Physiological location specificity
bull Structurefunction
ndash Beta-carotene Corpus luteummdashovulation
ndash Lutein Maculamdashvision
ndash Anthocyanins Brainmdashcognition
copyMetagenics Inc
Phytonutrients communicate
messages to cell networks
Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91
Eating phytochemicals helps with
antioxidant defense systems
0
50
100
150
200
250
300
350
Day 0 Day3 Day 6 Day 0 Day 3 Day 6
Phenol poor diet Phenol rich diet
N=19 healthy female non-smokers Two dietary interventions separated by 3 d Kim HY Kim OH Sung MK Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress and urinary excretion of quercetin and kaempferol in healthy volunteers J Am Coll Nutr 2003 Jun22(3)217-23
Eryt
hro
cyte
SO
D A
ctiv
ity
Plasma alpha-tocopherol and beta-carotene
concentrations decreased by day 3 and 6
41 INCREASE OF SOD
These results suggest that polyphenol-rich diets may decrease the risk of chronic diseases by reducing oxidative stress
Phytochemicals activate
ARE and MTF-1
Detoxification of toxic elements Maintain Zn reserve
Protect against oxidative stress
ARE genes
Metallothioneins
MTF-1
Keap1+Nrf-2
Selenoprotein W (Glutathione binding protein) (Glutathione involved in Cd detoxification)
Nrf-2 MTF-1
Nrf-2 MRE ARE
Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91
Eat stressed plants
1192014
5
Get Touchy Feely With Plants Gently
Rubbing Them With Your Fingers Can
Make Them Less Susceptible to Disease
Lehcen Benikhlef Floriane LrsquoHaridon Eliane Abou-Mansour Mario Serrano Matteo Binda Alex Costa Silke Lehmann and Jean-Pierre Meacutetraux Perception of soft mechanical stress in Arabidopsis leaves activates disease resistance BMC Plant Biology 2013 [link]
ldquoGently rubbing the leaves of thale cress plants
(Arabidsopsis thaliana) between thumb and forefinger
activates an innate defense mechanism Floriane
LHaridon and colleagues report
Within minutes biochemical changes occur causing the
plant to become more resistant to Botrytis cinerea the
fungus that causes grey mouldrdquo
The Gut-
Phytonutrient
Connection
Johanna W Lampe et al Semin Cancer Biol 2007 October17(5)347-353
Personalized
nutrition
Phytoprofiling amp
Metabotyping
The Future of Nutrition
Systems Biology
Information
Genomics
Individual
Personalization
Decoded the genome
Nutrigenomics Epigenetics Phytogenomics
Personalized Nutrition
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
1192014
6
Dietary phytochemical index
[PI=(phytochemical kJtotal kJ x 100]
ldquoFoods that were included in the phytochemical-rich category included fruits and vegetables (and prepared foods derived from these) legumes whole grains seeds nuts fruit or vegetable juices olive oil soy sources wine beer and ciderrdquo
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Overweight adults eat less
phytonutrients
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Adiposity and
Phytonutrients bull There was significant
inverse association
between the highest
quartile category of dietary
PI with the 3-year changes
in weight and BAI
bull Higher dietary PI could
have favorable effects on
prevention of weight gain
and reduction of body
adiposity in adults
Nutr Metab (Lond) 2012 9 108
Increased PI decreased cancer
The results from this case-control study showed that
increased energy intakes from phytochemical-rich
foods (more than 30 of energy per each 1000 kcal)
independent of confounding variables may be related
to decrease the risk of breast cancer
ldquohellipwomen in the highest quartile of dietary PI as
compared with lower quartile consumed more than 36
times fruits (gd) 27 times vegetables and nuts (gd)
and 10 times tea and coffee (cupd)
Asian Pacific J Cancer Prev 14 (5) 2747-2751
Phytonutrients amp Inflammation
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Flavonoids amp Cancer Risk
Personalizing Phytonutrients
0 10 20 30 40 50 60
Breast
Skin
Leukemia
Nervous system
Urinary organs
Pancreas
Colorectal
Stomach
Lung
Knekt P et al Dietary flavonoids and the risk of lung cancer and other malignant neoplasms Am J Epidemiol 1997 Aug 1146(3)223-30
1192014
7
Green leafy vegetables amp T2DM
Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229
ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo
Greater intake of flavonoids and
lower risk of dementia
Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up
One cup of black tea = 3123 mg flavonoids
N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0
Phytochemicals and Bone Protection
Are your patients getting
enough phytonutrients
Indirect Laboratory Markers bull Inflammaging
ndash High hsCRP
ndash Low vitamin D
ndash High fasting glucoseinsulin
ndash Low omega-3 Index
ndash Reduced lean body mass
ndash High homocysteine
bull Elevated oxidative Stress Markers
ndash 8-OHdG
ndash Urine lipid peroxides
bull Low levels of vitamins and minerals
bull Advanced Glycation Endproducts ndash High Hgb A1C
bull Elevated autoantibodies
bull Lowered immune function (reduced WBCs)
42
1192014
8
43 44
Increased genetic risks for cancer
45
COMT
MTHFR
46
IFM Phytonutrient Assessment
Questionnaire Phytonutrient Assessment
Questionnaire
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
5
Get Touchy Feely With Plants Gently
Rubbing Them With Your Fingers Can
Make Them Less Susceptible to Disease
Lehcen Benikhlef Floriane LrsquoHaridon Eliane Abou-Mansour Mario Serrano Matteo Binda Alex Costa Silke Lehmann and Jean-Pierre Meacutetraux Perception of soft mechanical stress in Arabidopsis leaves activates disease resistance BMC Plant Biology 2013 [link]
ldquoGently rubbing the leaves of thale cress plants
(Arabidsopsis thaliana) between thumb and forefinger
activates an innate defense mechanism Floriane
LHaridon and colleagues report
Within minutes biochemical changes occur causing the
plant to become more resistant to Botrytis cinerea the
fungus that causes grey mouldrdquo
The Gut-
Phytonutrient
Connection
Johanna W Lampe et al Semin Cancer Biol 2007 October17(5)347-353
Personalized
nutrition
Phytoprofiling amp
Metabotyping
The Future of Nutrition
Systems Biology
Information
Genomics
Individual
Personalization
Decoded the genome
Nutrigenomics Epigenetics Phytogenomics
Personalized Nutrition
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
1192014
6
Dietary phytochemical index
[PI=(phytochemical kJtotal kJ x 100]
ldquoFoods that were included in the phytochemical-rich category included fruits and vegetables (and prepared foods derived from these) legumes whole grains seeds nuts fruit or vegetable juices olive oil soy sources wine beer and ciderrdquo
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Overweight adults eat less
phytonutrients
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Adiposity and
Phytonutrients bull There was significant
inverse association
between the highest
quartile category of dietary
PI with the 3-year changes
in weight and BAI
bull Higher dietary PI could
have favorable effects on
prevention of weight gain
and reduction of body
adiposity in adults
Nutr Metab (Lond) 2012 9 108
Increased PI decreased cancer
The results from this case-control study showed that
increased energy intakes from phytochemical-rich
foods (more than 30 of energy per each 1000 kcal)
independent of confounding variables may be related
to decrease the risk of breast cancer
ldquohellipwomen in the highest quartile of dietary PI as
compared with lower quartile consumed more than 36
times fruits (gd) 27 times vegetables and nuts (gd)
and 10 times tea and coffee (cupd)
Asian Pacific J Cancer Prev 14 (5) 2747-2751
Phytonutrients amp Inflammation
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Flavonoids amp Cancer Risk
Personalizing Phytonutrients
0 10 20 30 40 50 60
Breast
Skin
Leukemia
Nervous system
Urinary organs
Pancreas
Colorectal
Stomach
Lung
Knekt P et al Dietary flavonoids and the risk of lung cancer and other malignant neoplasms Am J Epidemiol 1997 Aug 1146(3)223-30
1192014
7
Green leafy vegetables amp T2DM
Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229
ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo
Greater intake of flavonoids and
lower risk of dementia
Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up
One cup of black tea = 3123 mg flavonoids
N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0
Phytochemicals and Bone Protection
Are your patients getting
enough phytonutrients
Indirect Laboratory Markers bull Inflammaging
ndash High hsCRP
ndash Low vitamin D
ndash High fasting glucoseinsulin
ndash Low omega-3 Index
ndash Reduced lean body mass
ndash High homocysteine
bull Elevated oxidative Stress Markers
ndash 8-OHdG
ndash Urine lipid peroxides
bull Low levels of vitamins and minerals
bull Advanced Glycation Endproducts ndash High Hgb A1C
bull Elevated autoantibodies
bull Lowered immune function (reduced WBCs)
42
1192014
8
43 44
Increased genetic risks for cancer
45
COMT
MTHFR
46
IFM Phytonutrient Assessment
Questionnaire Phytonutrient Assessment
Questionnaire
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
6
Dietary phytochemical index
[PI=(phytochemical kJtotal kJ x 100]
ldquoFoods that were included in the phytochemical-rich category included fruits and vegetables (and prepared foods derived from these) legumes whole grains seeds nuts fruit or vegetable juices olive oil soy sources wine beer and ciderrdquo
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Overweight adults eat less
phytonutrients
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Adiposity and
Phytonutrients bull There was significant
inverse association
between the highest
quartile category of dietary
PI with the 3-year changes
in weight and BAI
bull Higher dietary PI could
have favorable effects on
prevention of weight gain
and reduction of body
adiposity in adults
Nutr Metab (Lond) 2012 9 108
Increased PI decreased cancer
The results from this case-control study showed that
increased energy intakes from phytochemical-rich
foods (more than 30 of energy per each 1000 kcal)
independent of confounding variables may be related
to decrease the risk of breast cancer
ldquohellipwomen in the highest quartile of dietary PI as
compared with lower quartile consumed more than 36
times fruits (gd) 27 times vegetables and nuts (gd)
and 10 times tea and coffee (cupd)
Asian Pacific J Cancer Prev 14 (5) 2747-2751
Phytonutrients amp Inflammation
Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4
Flavonoids amp Cancer Risk
Personalizing Phytonutrients
0 10 20 30 40 50 60
Breast
Skin
Leukemia
Nervous system
Urinary organs
Pancreas
Colorectal
Stomach
Lung
Knekt P et al Dietary flavonoids and the risk of lung cancer and other malignant neoplasms Am J Epidemiol 1997 Aug 1146(3)223-30
1192014
7
Green leafy vegetables amp T2DM
Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229
ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo
Greater intake of flavonoids and
lower risk of dementia
Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up
One cup of black tea = 3123 mg flavonoids
N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0
Phytochemicals and Bone Protection
Are your patients getting
enough phytonutrients
Indirect Laboratory Markers bull Inflammaging
ndash High hsCRP
ndash Low vitamin D
ndash High fasting glucoseinsulin
ndash Low omega-3 Index
ndash Reduced lean body mass
ndash High homocysteine
bull Elevated oxidative Stress Markers
ndash 8-OHdG
ndash Urine lipid peroxides
bull Low levels of vitamins and minerals
bull Advanced Glycation Endproducts ndash High Hgb A1C
bull Elevated autoantibodies
bull Lowered immune function (reduced WBCs)
42
1192014
8
43 44
Increased genetic risks for cancer
45
COMT
MTHFR
46
IFM Phytonutrient Assessment
Questionnaire Phytonutrient Assessment
Questionnaire
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
7
Green leafy vegetables amp T2DM
Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229
ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo
Greater intake of flavonoids and
lower risk of dementia
Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up
One cup of black tea = 3123 mg flavonoids
N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0
Phytochemicals and Bone Protection
Are your patients getting
enough phytonutrients
Indirect Laboratory Markers bull Inflammaging
ndash High hsCRP
ndash Low vitamin D
ndash High fasting glucoseinsulin
ndash Low omega-3 Index
ndash Reduced lean body mass
ndash High homocysteine
bull Elevated oxidative Stress Markers
ndash 8-OHdG
ndash Urine lipid peroxides
bull Low levels of vitamins and minerals
bull Advanced Glycation Endproducts ndash High Hgb A1C
bull Elevated autoantibodies
bull Lowered immune function (reduced WBCs)
42
1192014
8
43 44
Increased genetic risks for cancer
45
COMT
MTHFR
46
IFM Phytonutrient Assessment
Questionnaire Phytonutrient Assessment
Questionnaire
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
8
43 44
Increased genetic risks for cancer
45
COMT
MTHFR
46
IFM Phytonutrient Assessment
Questionnaire Phytonutrient Assessment
Questionnaire
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
9
IFM 1-Day
Lifestyle
Journal
Sample
Lifestyle
Journal to
Look for
Color
Learning Objectives
1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)
2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)
3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)
Plants as the ultimate eating unifier
Omnivore
Vegan
Vegetarian
Flexitarian
Fruitarian
PLANTS
copyDeanna Minich
Communication to the Patient
ldquoFood is informationrdquo
The Brown Yellow White
High-Advanced Glycation Product High-Processed
High-Inflammation High-Aging Diet
Do you have a color deficiency
in your daily eating
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
10
Most people have a
ldquophytonutrient gaprdquo
bull 69 fall short in green
bull 78 fall short in red
bull 86 fall short in white
bull 88 fall short in purpleblue
bull 79 fall short in yelloworange
Americarsquos Phytonutrient Report Nutrilite Health Institute 2009
Do you suffer from ldquocolor
deficiencyrdquo
The 2010 Dietary Guidelines for Americans
recommend at least 9 servings of fruits and
vegetables a day based on a 2000 kcal diet
However the average person in the
United States consumes 36 servings
of fruits and vegetables per day
Liu et al Journal of Food Science Vol 78 S1 2013
What counts as ldquocolorrdquo
Fresh cooked and processed fruits and
vegetables including frozen and canned
100 fruit juices 100 vegetable juices and
dried fruits are all considered as servings of
fruits and vegetables
Liu et al Journal of Food Science Vol 78 S1 2013
Recommendations for a 2000 kcal diet
4 servings (2 cups) of fruits
5 servings (25 cups) of vegetables
Get a variety of colors
Smaller amounts of morehellip
ldquoThese findings indicate that
botanical diversity plays a
role in determining the
bioactivity of high-VF diets
and that smaller amounts of
many phytochemicals may
have greater beneficial
effects than larger amounts
of fewer phytochemicalsrdquo
Itrsquos about the
combination
Synergistic anti-cancer
effects of DHA and
curcumin
BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]
Other Food Combination Tips
ldquoFood Synergyrdquo
bull Green Tea + Citrus Citrus fruits help preserve the
catechins in green tea
bull Turmeric + Black pepper The anti-cancer activity of
curcumin ndash the main phytochemical in the spice turmeric-
is increased by a factor of 1000 in the presence of piperine
(in black pepper) Olive oil may further enhance the effect
bull Turmeric and Green Tea Synergistic effect on cancer
cells
bull Chopped Garlic + Time The anti-cancer compound
diallyl disulphide is made when garlic is left to sit for 10
minutes after being crushed or chopped
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
11
Eat Organic and Sustainable Foods for
More Phytonutrients
Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41
Marionberries Corn
Conventional organic sustainable
copyMetagenics Inc
Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men
Your tribe determines
your fruit and
vegetable intake
Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]
Mastering the
phytochemical spectrum
Survival
Intensity
Body
Instinct
Tribes
Action
Boundaries
65
Red rooty foods
Phytonutrient Health Benefit Foods
Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of
heart attacks
Tomato-based products (tomato juice spaghetti sauce tomato soup
tomato paste) watermelon pink grapefruit fresh tomato guava
Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood
pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease
Red raspberries sweet cherries strawberries cranberries beets red
apples (with skin) red cabbage red onion kidney beans red beans
Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects
Immune stimulant Chemoprotectant
Microalgae yeast salmon trout krill shrimp crayfish crustaceans
Provided by the National Cancer Institute www5adaygov
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
12
Strawberries for the
heart
bull 30 days 500 g of daily strawberries
bull Healthy volunteers
bull Reduced total cholesterol low-density lipoprotein
cholesterol and triglycerides levels compared with
baseline
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
bull Significant decrease in serum malondialdehyde urinary
8-OHdG and isoprostanes levels
J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]
Creativity
Emotions
Expression
Pleasure
Flow
69
Orange creative foods
Phytonutrient Health Benefits Foods
Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of
heart attacks helps maintain good vision
Carrots sweet potatoes pumpkin butternut squash
cantaloupe mangos apricots peaches
Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce
the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision
Oranges grapefruit lemons tangerines clementines
peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper
Provided by the National Cancer Institute www5adaygov
Food Food PrepServing Size Phytonutrient Amount (mcgg)
Carrots Dehydrated1 cup 106917
Kale Steamed or Raw1 cup 48776
Tomato products Heated as sauce1 cup 30771
Spinach Raw1 cup 17535
Mangos CannedDried1 cup 14670
Pumpkin Canned1 cup 11735
Foods high in carotenoids
USDA Nutrient Database 2013
Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7
Carotenoids are fat-soluble and
need oil to be absorbed
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
13
Effects of Processing on Antioxidant Content in Foods
Food Type of Processing Antioxidant Content Compared to Non-
Processed Food
Apples Peeling (-)33-66
Carrots Steaming (+)291
Carrots Boiling (+)121-159
Cucumbers Peeling (-)50
Asparagus Steaming (+)205
Broccoli Steaming (+)122-654
Cabbage green Steaming (+)448
Cabbage red Steaming (+)270
Green pepper Steaming (+)467
Red pepper Steaming (+)180
Potatoes Steaming (+)105-242
Tomatoes Steaming (+)112-164
Spinach Boiling (+)84-114
Sweet potatoes Steaming (+)413
Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the
United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686
The unexpected sourceshellip bull Bioavailability of β-
carotene from papayas
was ~ 3x higher than
that from carrots and
tomatoes whereas
differences in the
bioavailability of β-
carotene from carrots
and tomatoes were
insignificant
bull Lycopene was ~ 2middot6x
more bioavailable from
papayas than from
tomatoes
bull Bioavailability of β-
cryptoxanthin from
papayas was shown to
be 2middot9 and 2middot3 times
higher than that of the
other papaya
carotenoids β-carotene
and lycopene
respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]
Confidence
Balance
Contentment
Empowerment
Transformation
75
Manchester Color Wheel
BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12
BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12
Healthy people
prefer yellow
Love
Healing
Compassion
Gratitude
Expansion
78
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
14
Phytonutrient Health Benefits Foods
Lutein Zeaxanthin
Helps maintain good vision reduces the risk of cataracts or
macular degeneration
Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas
kiwifruit honeydew melon
Indoles Reduce the risk of cancer (particularly breast and prostate
cancers) reduce the risk of tumor growth in cancer patients
Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga
watercress cauliflower kale
Chlorophyll Powerful antioxidant All green vegetables
Phytomethylators Methylation cell growth Leafy greens
Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk
(especially prostate ca)
Vegetable oils whole grains nuts and legumes
Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek
oats barley beans lentils yams rice alfalfa mung beans
Nitrates Vasodilator Green leafy vegetables chervil arugula beets
Provided by the National Cancer Institute www5adaygov
Green amp yellow healing foods Food Lutein Zeaxanthin
Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05
High sources
of lutein and
zeaxanthin
(μgg fresh weight except for corn tortilla and chips μgg dry matter)
Nutrients 2013 5 1169-1185 doi103390nu5041169
Lutein Supplementation amp
Skin Health
bull Women ingested an oral antioxidant complex containing 6
mg of lutein and 018 mg of zeaxanthin daily for an 8-week
period
bull Lipid peroxidation in skin decreased within 2-weeks and
continued to decrease
bull Moisture in the skin was increased as early as 2 weeks
and continued to increase throughout the studyrdquo
81
Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9
82
Poor night visionglare
Vitamin A deficiency
Zinc deficiency
Low lutein and zeaxanthin
83
Lutein and
ARMD
ldquoFor reducing the risk
of cataracts and age-
related macular
degeneration (AMD)
6 mg of lutein per day
either through diet or
supplementation has
been suggestedrdquo
84
Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin
Nutr 199970517-24
Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction
in US women Am J Clin Nutr 199970509-16
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
15
High Phytosterol Foods
Food Serving Phytosterols (milligrams)
Sunflower seeds dried frac12 cup (70 grams) 374
Rice bran oil 1 tablespoon (136 grams) 162
Sesame oil 1 tablespoon (136 grams) 118
Sesame seeds whole dried 1 tablespoon (9 grams) 64
Avocado One-half (68 grams) 57
Almonds 1 ounce (2835 grams) 39
Sunflower seed butter 1 tablespoon (16 grams) 33
Asparagus raw 1 cup (134 grams) 32
Pickles sour 1 cup (155 grams) 22
Olive oil 1 tablespoon (14 grams) 22
Lettuce green raw shredded 1 cup (36 grams) 14
Sunflower seed oil 1 tablespoon (136 grams) 14
It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)
Spices
The ldquoPharmacyrdquo
that is already in
your kitchen
Put spices into cooked beef
bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures
bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)
bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product
bull Turmeric fingerroot rosemary effective
bull Efficacy correlated with the phenolic content and scavenging activity
J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x
The Anti-Inflammatory Avocado
N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h
Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado
Half Avocado (68 grams)
Fiber 46 g Potassium 345 mg
Folate 60 mg
MUFAs 67 g 114 kcal
One of the most
phytonutrient dense foods ndash
edible microgreens
J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30
bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo
bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively
bull For carotenoids cilantro microgreens
Choose unrefined olive oil
ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo
Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
16
Bitter is better Mostly
Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12
Green tea
Soy isoflavones
Leafy greens
Caffeine
Bitter melon
Berberine
Fenugreek
Your intestine is tasting bitter
Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227
PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2
Your ability to taste bitter is
connected to your longevity How you taste is how you digest
Current Opinion in Pharmacology 2007 7557ndash562
GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023
Bitter and Body Weight
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
17
Dietary nitrates and nitrites
ldquoIt has been estimated that 1 serving of a high-
nitrate vegetable like spinach results in more
nitric oxide production from the reduction of
nitrate to nitrite and nitrite to NO than what is
endogenously formed by all the three NOS
isoforms combined during a dayrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Dietary nitrates and nitrites
ldquoIt is noteworthy that dietary compounds such as
vitamin C and polyphenols can enhance the
formation of NO from nitrite and prolong the half-
life of NO in the stomach respectivelyrdquo
Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92
Nitrates
Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG
Wisdom
Intellect
Communication
Insight
Mind
100
Indigo insightful foods
Provided by the National Cancer Institute www5adaygov
Phytonutrient Health Benefits Foods
Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related
memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos
disease
Blueberries blackberries purple grapes black currants
elderberries
Phenolics Powerful antioxidants may slow some of the effects of aging
Dried plums (prunes) raisins plums eggplant
Greater intake of anthocyanin a bioactive compound in
red and blue fruits and vegetables was associated with a
lower heart attack risk in young and middle- aged
women
The relative risk of heart attack decreased by 17 for
every 15-mg increase in anthocyanin intake
Cassidy A et al Circulation 2013127(2) 188-96
102
Another reason to eat bluehellip
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
18
bull Cell amp animal studies Berry fruits mediate
signaling pathways involved in inflammation and
cell survival enhance neuroplasticity
neurotransmission and calcium buffering all of
which lead to attenuation of age- and pathology-
related deficits in behavior
bull Recent clinical trials have extended these
antioxidant anti-inflammatory and cognition-
sparing effects to humans
J Agric Food Chem2012 Feb 3 [Epub ahead of print]
Blue and the brainhellip Greater intakes of
blueberries and
strawberries slower rates
of cognitive decline
ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo
N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Food Food PrepServing
Size
Phytonutrient Amount
(mgg) Cocoa beans Ground powder 1 cup 948173
Cinnamon ground Ground1 tbsp 810814
Sorghum bran Serving size 1 cup 460497
Baking chocolate Unsweetened squares1 cup 163494
Choke berries Raw1 cup 66380
The Top Proanthocyanidin- Containing Foods
USDA Database 2013
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
19
Berries and the Gut
Bioavailability of ellagitannins (polyphenols)
appears to be dependent on the composition
of gut microbiota
Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]
Liu et al Journal of Food Science Vol 78 S1 2013
Aim for nutrient dense berries
and spinach peppers beets
and broccoli
Food Food PrepServing Size Phytonutrient Amount
(mg100) Tea green large leaf quingmao
Brewed in hot water1 cup 29220
Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup
8606
Tea white dry leaves
Can be strained and brewed in hot water as tea1 cup
6945
Parsley Can be added to sauce or grinded up in salad dressing1 tbsp
450350
Oregano Mexican dried
Can be grinded up and chopped and added in sauces1 tbsp
154579
Plum Raw 1cup 55819
Elderberry Juice Concentrate 1cup 51956
Top Flavonoid-Containing Foods
USDA Database 2013
Antioxidant Content - Chocolate
113
Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3
Chocolate products with cocoa contents of 24-
30 40-65 and 70-99 had mean antioxidant
contents of 18 72 and 109 mmol100 g
respectively
Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471
ldquoIn the CNS several flavones bind to the benzodiazepine site
on the GABA(A)-receptor resulting in sedation anxiolytic or
anti-convulsive effects
Flavonoids of several classes are inhibitors of monoamine
oxidase A or B thereby working as anti-depressants or to
improve the conditions of Parkinsons patients
Flavanols flavanones and anthocyanidins have protective
effects preventing inflammatory processes leading to nerve
injury Flavonoids seem capable of influencing health and
moodrdquo
Flavonoids Mood Modulators
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
20
Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26
Are all phytonutrients colorful
Colorless phytochemicals in unprocessed foods may be lost during the
cooking process because no visual guide exists to ensure their retention
Extensive metabolism by phase III enzymes and by the gut microbiome may
also create compounds that the eye is never allowed to appreciate
Adv Nutr 4 327Sndash334S 2013
Donrsquot let color deceive youhellip
Liu et al Journal of Food Science Vol 78 S1 2013
ldquoGolden raisins had higher phenolic content and
antioxidant activity than the sun-dried raisin (Yeung and
others 2003)rdquo
Food Food PrepServing Size Phytonutrient Amount
Carrots Dehydrated1 cup 106917
Collards(greens) Chopped boiled1 cup 18527
Cocoa beans Ground powder1 cup 948137
Beet greens Steamed sauteacuteed with butter 1cup 2619
Broccoli Steamed sauteacuteed with butter1cup 2016
Brussel Sprouts Cooked boiled drained without salt1 cup 2389
Kale Steamed without salt1 cup 1112
Watercress cooked boiled drained without salt 1cup 886
Swiss Chard Steamed sauteacuteed with butter1 cup 895
Bok Choy Steamed1 cup 865
Arugula Steamed raw1 cup 604
Spinach Steamed sauteacuteed with butter1 cup 707
Cauliflower Steamed sauteacuteed with butter1 cup 315
Tomatoes Chopped heated as sauce1 cup 186
Strawberries Raw1 cup 184
Blackberries Raw 1 cup 171
Leeks Steamed1 cup 135
Red Bell Peppers Chopped raw heated1 cup 265
Mushrooms Chopped sauteacuteed with butter 1cup 238
Garlic Chopped sauteacuteed with olive oil 1 clove 109
High Phytonutrient Containing Foods
Getting More Rainbows in
Everyday Eating
bull Switch from mashed potatoes to sliced carrots
bull Switch from corn to spinach
bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta
bull Eat stir-fries
bull Add rinds of oranges or lemons to water chicken fish
bull Eat fruit salads
bull Aim for colorful salads
Summary amp Takeaways
1 Phytonutrients are important agents in
health through their pleiotropic effects
2 Clinical research suggests associations
between phytonutrients and chronic
disease
3 It is worthwhile to teach a patient how to
assess their phytonutrient content and get
the most from their diet
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg
1192014
21
Thank you
Deanna Minich PhD FACN CNS
wwwfoodandspiritcom
wwwplminstituteorg